DASH-Friendly Turkey & White Bean Stuffed Peppers

These colorful stuffed peppers are packed with lean protein, fiber-rich beans, vegetables and herbs. They’re naturally satisfying, easy to make ahead and designed with DASH-style eating in mind by emphasizing vegetables, beans, whole grains and lower-sodium ingredients.

Servings: 4

Ingredients

• 4 large bell peppers, any color
• 1 tablespoon extra-virgin olive oil
• 1-pound lean ground turkey
• 1 small yellow onion, diced
• 2 cloves garlic, minced
• 1 medium zucchini, diced
• 1 cup no-salt-added canned diced tomatoes, drained
• 1 cup no-salt-added white beans, rinsed and drained
• 1 cup cooked brown rice or quinoa
• 1 teaspoon dried oregano
• 1 teaspoon smoked paprika
• ½ teaspoon dried basil
• ¼ teaspoon black pepper
• ¼ teaspoon crushed red pepper flakes, optional
• ¼ cup chopped fresh parsley
• ¼ cup shredded part-skim mozzarella cheese, optional
• Lemon wedges, for serving

Instructions

1. Prep the peppers.
   Preheat oven to 375°F. Slice the tops off the bell peppers and remove the seeds and membranes. Place peppers upright in a baking dish. Add a few tablespoons of water to the bottom of the dish.
2. Cook the filling.
   Heat olive oil in a large skillet over medium heat. Add the ground turkey and cook until no longer pink, breaking it apart with a spoon.
3. Add vegetables and seasoning.
   Add onion, garlic and zucchini. Cook for 4 to 5 minutes, until the vegetables begin to soften. Stir in diced tomatoes, white beans, brown rice or quinoa, oregano, smoked paprika, basil, black pepper and red pepper flakes, if using.
4. Fill the peppers.
   Spoon the turkey and bean mixture into each pepper. Cover the baking dish with foil.
5. Bake.
   Bake for 30 minutes. Remove foil, sprinkle with mozzarella if using, and bake for another 8 to 10 minutes, until the peppers are tender and the cheese is melted.
6. Finish and serve.
   Top with fresh parsley and a squeeze of lemon juice before serving.

Make It Your Own

• For a vegetarian version, skip the turkey and add extra beans, lentils or chopped mushrooms.
• For more vegetables, mix in spinach, carrots or cauliflower rice.
• For a lower-sodium version, choose no-salt-added canned goods and skip the cheese.
• For meal prep, refrigerate cooked peppers in individual containers for easy lunches or dinners.

Why It Fits a DASH-Style Eating Pattern

The DASH diet emphasizes fruits, vegetables, whole grains, beans, nuts, seeds, low-fat dairy and lean proteins while limiting sodium, added sugars and foods high in saturated fat. This recipe keeps the focus on lean turkey, beans, vegetables and whole grains, with herbs, spices and lemon used to add flavor without relying heavily on salt.

For personalized nutrition guidance, speak with your physician or a registered dietitian, especially if you have diabetes, kidney disease, heart disease or other health conditions.